{"id":2207,"date":"2023-09-21T17:25:51","date_gmt":"2023-09-21T17:25:51","guid":{"rendered":"https:\/\/wellness.mymynd.co.uk\/?page_id=2207"},"modified":"2025-03-21T14:15:36","modified_gmt":"2025-03-21T14:15:36","slug":"exercise-nutrition","status":"publish","type":"page","link":"https:\/\/wellness.mymynd.co.uk\/cy\/uk\/exercise-nutrition\/","title":{"rendered":"Exercise & Nutrition"},"content":{"rendered":"","protected":false},"excerpt":{"rendered":"","protected":false},"author":12,"featured_media":0,"parent":2688,"menu_order":0,"comment_status":"closed","ping_status":"closed","template":"resource.php","meta":{"_acf_changed":false,"footnotes":""},"class_list":["post-2207","page","type-page","status-publish","hentry"],"acf":{"wellness_subheading":"Universal Resources ","wellness_heading":"Exercise & Nutrition ","wellness_content":"Research has shown that what we eat and how active we are impacts not only our physical health, but also our mental wellbeing. A balanced diet packed with essential nutrients and regular exercise is key to maintaining both physical and mental health.\u00a0<\/span>\r\n\r\nExercise and healthy eating are closely linked because they both play a crucial role in promoting optimal physical and mental health. Exercise supports a healthy diet by regulating metabolism, muscle building, and maintaining a healthy weight, while eating a balanced diet provides the necessary nutrients essential for physical exercise.\u00a0<\/span>\r\n\r\nOn this page, you will find a variety of resources, including links to articles, videos, and tips on how to improve your diet and exercise habits without breaking the bank.<\/span>","wellness_video_quote":"","wellness_video_or_image":"image","wellness_youtube_or_vimeo":"youtube","wellness_vimeo_id":"","image":2216,"flexible_content":[{"acf_fc_layout":"grid","heading":"Why it's important to be active ","subheading":"Exercise is an essential component of a healthy lifestyle. Exercise not only benefits our physical health but also our mental health. Everything from yoga to weightlifting, walking, swimming, or even dancing, is excellent for our well-being. Here are 6 things exercise can do for you:","background_colour":"","download":"","columns":"3","carousel":true,"grid_items":[{"image":2229,"heading":"Boost 'Feel-Good' Chemicals","text":"Regular exercise releases the main four feel-good brain chemicals that can enhance your sense of well-being. These are Dopamine, Serotonin, Oxytocin, and Endorphins.\u00a0<\/span>","link":"","button_style":"black"},{"image":2230,"heading":"Reduce Depression & Anxiety ","text":"Not only does exercise boost the feel-good chemicals in the brain, but it will also take your mind off worries so you can get away from the cycle of negative thoughts that feed depression and anxiety.\u00a0<\/span>","link":"","button_style":"black"},{"image":2227,"heading":"Gain Confidence ","text":"Meeting exercise goals or challenges, even small ones, can boost your self-confidence. Getting in shape can also make you feel better about your appearance, boosting your self-esteem.\u00a0<\/span>","link":"","button_style":"black"},{"image":2228,"heading":"Become More Social ","text":"Physical activity may give you the chance to meet or socialise with others and make new friends. Just exchanging a friendly smile or greeting as you walk around your neighbourhood can help your boost mood.<\/span>","link":"","button_style":"black"},{"image":2226,"heading":"Develop Healthy Coping Mechanisms","text":"Doing something positive to manage depression or anxiety is a healthy coping strategy. Trying to feel better by drinking alcohol, dwelling on how you feel, or hoping depression or anxiety will go away on its own can lead to worsening symptoms.<\/span>","link":"","button_style":"black"},{"image":2225,"heading":"Feel More Alive ","text":"Engaging in regular physical activity will help you feel more energised and motivated. Overall, you will likely feel healthier, stronger, and more in tune with your own body that you live in - which is a great feeling!","link":"","button_style":"black"}]},{"acf_fc_layout":"text_and_media","background_colour":"grey","container_width":"standard","columns":"half","text_side":"left","image_or_video":"video","youtube_or_vimeo":"youtube","image":2235,"youtube_id":"https:\/\/www.youtube.com\/watch?v=wWGulLAa0O0","vimeo_id":"","heading":"How much exercise is enough?","text":"Doing 30 minutes or more of exercise a day for three to five days a week may significantly improve depression or anxiety symptoms. But smaller amounts of physical activity \u2014 as little as 10 to 15 minutes at a time \u2014 may make a difference. It may take less time exercising to improve your mood when you do more-vigorous activities, such as running or bicycling. \r\n\r\nThe mental health benefits of exercise and physical activity may last only if you stick with it over the long term - another good reason to focus on finding activities that you enjoy. Start slowly and gradually increase the frequency, duration, and intensity of your exercise to help make physical activity a regular part of our routine.\r\n\r\nWatch the video on the left, created by the British Heart Foundation, describing what happens to your body when you start exercising.\r\n","buttons":null},{"acf_fc_layout":"accordion","heading":"How do you get started - and stay motivated?","text":"Starting and sticking with an exercise routine or regular physical activity can be a challenge. These tips can help your journey:\r\n","sections":[{"heading":"Identify what you enjoy doing","content":"Figure out what type of physical activities you're most likely to do, and think about when and how you'd be most likely to follow through. For instance, would you be more likely to do some gardening in the evening, start your day with yoga, or go for a bike ride or play sport with your children after school? Do what you enjoy to help you stick with it.<\/span>"},{"heading":"Set reasonable goals","content":"Your mission doesn't have to be walking for an hour five days a week. Think realistically about what you may be able to do and begin gradually. Tailor your plan to your own needs and abilities rather than setting unrealistic guidelines that you're unlikely to meet.<\/span>"},{"heading":"Don't think of exercise as a chore ","content":"If exercise is just another \"should\" in your life that you don't think you're living up to, you'll associate it with failure. Rather, look at your exercise or physical activity schedule the same way you look at your therapy sessions or medication \u2014 as one of the tools to help you get better. Remember, you can also make it fun!<\/span>"},{"heading":"Analyse your barriers","content":"Figure out what's stopping you from being physically active. If you feel self-conscious, for instance, you may want to exercise at home. If you stick to goals better with a partner, find a friend to work out with or who enjoys the same physical activities that you do. If you don't have money to spend on exercise gear, do something that's cost-free, such as regular walking. If you think about what's stopping you from being physically active or exercising, you can probably find an alternative solution.<\/span>"},{"heading":"Prepare for setbacks and obstacles","content":"Give yourself credit for every step in the right direction, no matter how small. If you skip exercise one day, that doesn't mean you can't maintain an exercise routine and might as well quit - just try again the next day. Stick with it!<\/span>"}]},{"acf_fc_layout":"text_and_media","background_colour":"grey","container_width":"standard","columns":"half","text_side":"left","image_or_video":"video","youtube_or_vimeo":"youtube","image":2244,"youtube_id":"https:\/\/www.youtube.com\/watch?v=xyQY8a-ng6g","vimeo_id":"","heading":"What is healthy eating?","text":"Healthy eating means making choices that nourish our bodies with the nutrients they need to function optimally. This includes consuming a variety of fruits, vegetables, whole grains, lean proteins, and healthy fats. \r\n\r\nModeration is important in healthy eating because it allows for a balanced approach to consuming a wide variety of foods. Depriving oneself of certain foods altogether can lead to feelings of frustration and deprivation, which can lead to unhealthy food cravings and overeating.\r\n","buttons":null},{"acf_fc_layout":"grid","heading":"Why should you eat a healthy diet? ","subheading":"Eating a healthy, balanced diet is key pillar of overall wellbeing and plays a crucial role in maintaining good health - mentally and physically. It involves consuming a balanced combination of nutritious foods that provide essential vitamins, minerals, and other vital nutrients. Eating a balanced diet has numerous health benefits, such as:","background_colour":"brand","download":"","columns":"4","carousel":true,"grid_items":[{"image":"","heading":"Greater life expectancy ","text":"A nutritious diet can significantly lower the risk of chronic diseases such as heart disease, diabetes, hypertension, and certain cancers. Nutrient-rich foods support better cardiovascular health, regulate blood sugar levels, and reduce inflammation.","link":"","button_style":"black"},{"image":"","heading":"Enhanced energy levels","text":"Eating nutrient-dense foods provides a sustained source of energy throughout the day. Nutrients like complex carbohydrates, proteins, and healthy fats fuel the body and mind, preventing energy crashes.","link":"","button_style":"black"},{"image":"","heading":"Strengthened immune system","text":"A balanced diet supports a robust immune system by providing the essential vitamins, nutrients, and minerals it needs to function effectively. This is crucial in protecting your body from disease, infections and illnesses.","link":"","button_style":"black"},{"image":"","heading":"Better weight management","text":"A healthy diet helps in achieving and maintaining a healthy weight. It promotes the consumption of nutrient-dense foods while limiting excessive calories and unhealthy fats, which can prevent obesity and related health issues.","link":"","button_style":"black"},{"image":"","heading":"Improved digestion ","text":"A diet rich in fibre from fruits, vegetables, and whole grains promotes healthy digestion. Fibre aids in regular bowel movements, prevents constipation, and supports a healthy gut microbiome.","link":"","button_style":"black"},{"image":"","heading":"Improved mood and cognitive function","text":"Eating a balanced diet isn't all about the physical benefits - there are mental ones too! A healthy diet is known to boost mood levels and improve brain functioning, keeping you at the top of your game.","link":"","button_style":"black"}]},{"acf_fc_layout":"grid","heading":"What does healthy eating look like?","subheading":"It is never too late to start eating healthy. While it may take a little bit of effort and time to build healthy eating habits, it is worth it in the long run. There are many simple changes that can be made to promote healthy eating, such as cooking at home, reducing processed food intake, and increasing whole food intake. The NHS recommends the following:","background_colour":"","download":"","columns":"3","carousel":false,"grid_items":[{"image":2263,"heading":"Fruit & Vegetables","text":"You should be aiming for at least 5 portions of a variety of fruit and vegetables every day. Think of the rainbow and try eat a variety of colours as this means you have a good variety of nutrients! This should make up 40% of your diet.","link":"","button_style":"black"},{"image":2262,"heading":"Carbohydrates ","text":"Base meals around potatoes, bread, rice, pasta, and other starchy carbohydrates - choosing wholegrain options where possible. This should be 38% of your diet.","link":"","button_style":"black"},{"image":2264,"heading":"Protein","text":"Eat a variety of protein: meat, beans, fish, eggs, pulses, and other proteins. When it comes to fish, try to eat 2 portions every week, one if which should be oily (such as salmon, trout, mackerel, anchovies, sardines and herring). This should be 12% of your diet.","link":"","button_style":"black"},{"image":2261,"heading":"Dairy \/ Dairy Alternatives","text":"Have some dairy or dairy alternatives, choosing low fat and low sugar options. There are plenty diary alternatives (soy, oat, coconut, cashew, etc.) This should be 8% of your diet.","link":"","button_style":"black"},{"image":2260,"heading":"Fats","text":"Choose unsaturated oils (such as olive oil) and spreads, and natural fats like avocado. These should only be eaten in small amounts, making up about 1% of your diet.","link":"","button_style":"black"},{"image":2259,"heading":"Water","text":"Water is an incredibly crucial part of a healthy diet. We absolutely need water for our brain and body to function properly. Aim for 2 - 3 litres every day, depending on your sex and weight. That's about 8+ glasses at the very least. Drink up!","link":"","button_style":"black"}]},{"acf_fc_layout":"tabs_with_sub_tabs","heading":"Tools for a healthy body and mind","intro":"","tabs":[{"title":"Monthly Exercise Planner","overview":"Use this tool to plan your exercise for the month. This is a great way to track your progress and stick to the goals you are setting for yourself. \r\n\r\nRemember the most important part - have fun!\r\n\r\n","purpose":"Planning","time":"30 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":2675,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Exercise on a Budget","overview":"We all know gym memberships can be expensive, but staying fit and healthy doesn't have to mean breaking the bank!\r\n\r\nUse these tips for some ideas on how you can get in (and stay in) shape whilst keeping your wallet happy. ","purpose":"Tips & Ideas","time":"15 Minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":2271,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Weekly Meal Planner","overview":"Taking the time out to plan your meals for the week is a great way to ensure you are getting in the right variety of nutrients from each food group. \r\n\r\nPlanning your meals this way will save you time during the week, when things can sometimes get a bit busy - you'll thank yourself later! \r\nIt also helps budget better, as won't buy stuff you haven't planned for during a trip to the store. ","purpose":"Planning","time":"30 minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":2268,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Meal Prep Tips ","overview":"\"Meal prep\" is the practice of preparing the key elements of a dish, or even the entire recipe before you plan to eat it. This smart meal planning method gives you a head start on the week, often leading to faster, healthier, stress-free eating.\r\n\r\nLearning how to meal prep will seriously change your weeknight dinner game, since it can save you a lot of time in those precious (sometimes hectic) post-work hours and ensure that you\u2019re getting a nutritious option on the table in no time. Let\u2019s dive in!","purpose":"Tips & Ideas","time":"15 Minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":2270,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]},{"title":"Healthy Eating on a Budget ","overview":"Healthy eating doesn't need to cost a fortune. Use our budget-friendly eating guide to say goodbye to pricey meals and hello to wallet-friendly, nutritious choices. \r\n\r\nReady to eat well and save? Let's dig in!","purpose":"Tips & Ideas","time":"15 Minutes","resource_type":"none","instructions":"","materials":[{"type":"download","file":2267,"app":"","link":"","video":"","title":"","text":"","thumbnail":null,"youtube_or_vimeo":""}]}]},{"acf_fc_layout":"support_services","heading":"Support Services","subheading":"We understand that some of the information on this page might be triggering for some individuals. Please use the support services below to reach out, or contact someone from the MyMynd team.","background_colour":"brand","services":[{"title":"Beat","link":"https:\/\/www.beateatingdisorders.org.uk\/","logo":2274,"column_1":"Beat is the UK\u2019s main eating disorder charity. Founded in 1989 as the Eating Disorders Association, their mission is to end the pain and suffering caused by eating disorders.\r\n\r\nAs per Beat\u2019s website, they state:\r\n\r\n\u201cPeople can contact us online or by phone 365 days a year. We listen to them, help them to understand the illness, and support them to take positive steps towards recovery. We also support family and friends, equipping them with essential skills and advice, so they can help their loved ones recover whilst also looking after their own mental health. And we campaign to increase knowledge among healthcare and other relevant professionals, and for better funding for high-quality treatment, so that when people are brave enough to take vital steps towards recovery, the right help is available to them.\u201d","column_2":""},{"title":"Overeaters Anonymous UK","link":"https:\/\/www.oagb.org.uk\/","logo":2275,"column_1":"Overeaters Anonymous (OA) is a community of people who support each other in order to recover from compulsive eating and food behaviours. They welcome everyone who feels they have a problem with food. All you have to do is join a meeting, whether that be a local face-to-face or an online virtual meeting today.","column_2":""},{"title":"Hub of Hope","link":"http:\/\/wellness.mymynd.co.uk\/find-local-support\/","logo":1165,"column_1":"What is the Hub of Hope?<\/strong>\r\n\r\nThe Hub of Hope is\u00a0the UK\u2019s leading mental health support database, bringing a range of local, national, peer, community, charity, private and NHS mental health support services together in one place.<\/span>\r\n\r\nThe Hub is a signposting service designed to guide people towards appropriate support for their individual needs\/preferences. It is available to everyone, not just those who are in crisis, and allows individuals to search for services tailored to their particular concerns.<\/span>","column_2":"How to use it<\/strong>\r\n\r\n1. Enter your postcode in the location search bar or click on the \u201cclick to find nearby services\u201d button. You will then be presented with a list of all the mental health support services in your local area that are registered to the Hub of Hope.\r\n\r\n2. Use the filter buttons at the top of the page to refine your results according to service type e.g. NHS\/private sector and area of concern e.g. anxiety\/depression.\r\n\r\n3. Click on each service individually for further information on their exact location, opening hours and areas of expertise. Most services list their contact details alongside a link to their own website."}]}]},"_links":{"self":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2207","targetHints":{"allow":["GET"]}}],"collection":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages"}],"about":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/types\/page"}],"author":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/users\/12"}],"replies":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/comments?post=2207"}],"version-history":[{"count":42,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2207\/revisions"}],"predecessor-version":[{"id":2676,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2207\/revisions\/2676"}],"up":[{"embeddable":true,"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/pages\/2688"}],"wp:attachment":[{"href":"https:\/\/wellness.mymynd.co.uk\/cy\/wp-json\/wp\/v2\/media?parent=2207"}],"curies":[{"name":"wp","href":"https:\/\/api.w.org\/{rel}","templated":true}]}}